Name: Playbook - Alexandra Yaeger - W3/D4-Legs
Uploaded: 2024-03-15T21:43:05.222Z
Duration: 45 min
Description: W3/D4-Legs

OH MY GOD!! I didn't think I could finish, but I pulled through! 💪🏽🦵🏽

Amber

Lisa

Start with your feet wider than shoulder distance apart and a dumbbell in the middle of your feet.
Bend at the hips to grab one end of the dumbbell with both hands and arms hanging in front of you.
Keep your core tight and lift the dumbbell by extending your legs and standing up straight.
Make sure the chest and head stay lifted, and lower down until the dumbbell passes through the knees. Your weight should remain in your heels. Bend through the hips and knees. Once you’ve reached the lowest point in your squat, extend back up to standing.

Sumo DB RDL

Pull the band up to just above your knee. Sit on a bench or stand against a wall, bracing your core. Keep your head up and your back straight. In a controlled motion drive the left leg outward as far as you can and pause at the end of the movement. Slowly return to the starting position.

Banded Abduction

Superset 1

Bulgarian SS- Home

Single Leg Banded Hip Thrust

- Stand holding a kettlebell or dumbbell close to your chest. Put your heels on a plate to elevate yourself.        
- Flex at the knees and push your hips back as you come down - Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

- Begin standing with your feet shoulder width apart and your hands on your hips.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Walking Lunges

W3/D4-Legs

Tina

Shaqueta

After being a gym rat myself(many years ago), when I stop working out & then begin again after 6-8 months, I always start low. Knowing about muscle memory I need to remember not to start up as a beginner.  But I just don't want to exert myself to much. This was my first workout in 6 months. I think I need to go heavier 🙃

Roxie

W1/D1- Back

Erika

My legs are on fire!! But feel so good about finishing!

Oh I was sweaty by the end of those. Great workout!!!

Karen

W1/D2- Legs

Valentina Loiero

W1/D3- Upper Body

Alexis

Oh my God!! First EMOM, and I feel amazing after that workout! just wow!

W1/D4-HIIT/EMOM

Tough. Had to modify a little bc of bad wrist. Can't have hands directly on ground for push-ups, planks, etc

Great workout! The stabilizer toe taps are so hard tho..is there an improvised version for beginners?

Michelle

W2/D1- Shoulders + Abs

Wonderful!! This one got my heart pumping!!

Jessica

W2/D2- Glutes + Back

W2/D3- Upper Body

This was such a great HIIT workout! Breathing heavy and feeling accomplished!

W2/D4- HIIT

Yvonne Victoria

W3/D1- Lower Body

W3/D2- DB Upper Body

W3/D3- BW Full

W4/D1- Back

Girl, you kick my ass every time, and I love it!! 😂

W4/D2- Abs + Cardio

W4/D3-Shoulders + Chest

Last workout of Total Body home workout program: you killed it, my legs feel like jelly, and I'm so proud of myself!! 🥳🥳

W3/D4-Legs

Community

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